WHAT IS A CALORIE DEFICIT?

A caloric deficit is any shortage in the number of calories consumed relative to the number of calories required for maintenance of your current body weight. A calorie deficit leads to weight loss or fat loss.

WHAT IS A CALORIE SURPLUS?

A caloric surplus is any increase in the number of calories consumed relative to the number of calories required for maintenance of your current body weight. A calorie surplus leads to weight gain in the form of muscle mass or fat.

HOW IS FOOD MEASURED?

Food should be measured in grams and ounces using a food scale.

DO I NEED TO WEIGH FOOD RAW OR COOKED?

Food can be weighed raw or cooked. What truly matters, is consistently weighing it raw or cooked. 

DOES MEAL TIMING AFFECT FAT LOSS?

No, ultimately, what affects fat loss is being in a calorie deficit. You can eat at any given time as long as you are adhering to your calorie deficit.

WHERE CAN I TRACK MY FOOD INTAKE?

We recommend MyFitnessPal — an app dedicated to meal tracking. They have a free option you can use to track all of your meals easily! 

IF MEAT WEIGHS 50 GRAMS, DOES THAT MAKE IT 50 GRAMS OF PROTEIN?

No, all foods have different calorie and macronutrient values. There are many internet resources that can inform you of the respective value a macronutrient food has, depending on the food item. Pending its molecular makeup, the macronutrients of distinct food products will vary.

HOW CAN I LOSE FAT IN A SPECIFIC AREA?

You cannot spot reduce. Fat loss is something that looks and occurs differently for everyone, depending on their genetic makeup.